Training Log Archive: Rosstopher

running to work. a little colder than I would have liked and drizzly too. I just let the rain bead up on my glasses and let stuff be a bit distorted in my vision.

400 intervals on the track at lunchtime. So honestly, I'm not sure that noon is the best time for me for running performance. It's a convenient time for having time to run, but I think I'm suspicious of the quality.

I ran over to the track and was aiming to try for 8 400s but I got through 6. I jogged 200 between intervals which took me just under 90 seconds for each 200. I had all sorts of issues trying to time them, because my Garmin ran out of batteries partway through and my Timex has issues with taking splits, so there are a bunch of estimates for the times.

65
69
70
70
72
75

so I really feel off the pace pretty hard on the last two, and I felt tired and it seemed like I sort of hit a wall. I talked myself out of the last two this time. I will catch up with the speed work, but I think I have to be realistic about starting off a bit slower on speed and number of reps.

C • food 7

Event: CSU Cat Rock Park-O
 

CSU park o at Cat Rock Park. I set this one and I think it went okay except for a map scale printing issue. This morning as I was preparing pdfs of the maps for printing I noticed that the map scale was set to 1:10000. Ah ha, I thought, I always get suckered in by this kind of mistake... I set a 3 k course but then it turns out to be a 1.5 k course because I have it in the wrong scale. So I corrected the scale, and lengthened the courses to get them closer to where they should have been.

except that the maps ended up printed at 1:10000 instead of 1:5000 so things were a little smaller and courses were twice as long. OCAD still thinks the courses are in 1:5000 even though they clearly aren't.

thus the advanced was 4 k and the beginner was 2 k.

I got a ride over with Bermans and set out the flags in about 40 mins and picked up half of the flags in about 20. Sam and Clem got the rest.

C • scale 3

no running. attempted to go canoeing in the morning, but the creek was too shallow. so got out and went for a hike down in one of the Ithaca gorges. It was a really nice, if short, hike up the stream. lot's of splashing and clambering up waterfalls. then a long drive back to Boston.

Speed work with Sam. Ran on the Dryden highschool track which is really quite nice. Did about 10 mins of warm up and cool down and about 10 minutes during the workout. wanted to run all out with 1 minute rest, but after the second interval I decided that more rest would be more sustainable, so I switched to 90 seconds rest.

I missed the button for my first split so it's a guess

(69?)
--1:00
70
--1:30
70
--1:30
70
--1:30
68
--130
71

I started trying to think about my form a bit more on the last couple, really tried to push down and back with each step to lengthen my stride. I'm up on my toes pretty nicely but I think the end part of my stride could use some work. Arms also a little ineffective not really pumping so well.

this was tiring but I think I do need to work a little harder somehow. doing 8 would seem like a real chore, so I'm going to have to think of a good way to motivate for my next set.

no running. Driving home to visit with friends. Best friend from high school has a 3 month old baby girl. babies are way fun to play with if you can give them back whenever you get tired of them.

Running at noon. getting to the track and back involves way too many stoplights.... it might be worth finding a less direct route with fewer stops. blazing hot ( well compared to what we are used to here) and it felt nice to run part of the way back without my shirt on.

C • Cups from CSU A-Meet 2

ah, not quite. Getting closer. Felt better running but still don't think that I'm pushing hard enough. Sam and I might be doing some speed work this weekend, so soon I'll relearn how to run fast.

splits:
76
76
75
75

I think my heart rate got up to 188 in the last 400, but not really sure how to get all that info off the Garmin yet. Still working on learning to use it. Still I would expect a higher HR in a mile sprint... another indication that I need to be pushing more?

C • Ross, visualize me -- short... 7

Running in to work was just so outrageously nice that I decided to add on a lap of the reservoir to soak in the beauty. The pair of remaining goslings in the brood that haunts the chestnut hill plaza is looking leggy and they are happily waddling around still.

On the run home stopped to get ingredients to make dinner and dessert. Risotto and Mixed Berry Crisp.mmmm. again a heavy backpack made the addition of an extra lap of the Res. seem unnecessary. Wanted to make Strawberry Rhubarb pie but there wasn't any Rhubarb at the store where I stopped.

C • Dessert 3